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Treino para Iniciantes

Warm Up

Iniciante   1 hora

Áreas Alvo: Legs

Equipamento: Wall, Exercise Mat, Chair

Warm Up
Tags
Treinos com Peso Corporal Treinos para Pernas Treinos na Parede Treinos com Cadeira

Exercises

Conjunto 1: 1 rodada
90 Lat Stretch
90 Lat Stretch
1 minuto
Big Forward Arm Circles
Big Forward Arm Circles
1 minuto
Backward Shoulder Rolls
Backward Shoulder Rolls
1 minuto
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minuto
Center Leg Stretch
Center Leg Stretch
1 minuto
Curved Spine Stretch
Curved Spine Stretch
1 minuto
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minuto
Forward Shoulder Rolls
Forward Shoulder Rolls
1 minuto
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minuto
Hamstring Stretches
Hamstring Stretches
2 minutos
Inward Wrist Circles
Inward Wrist Circles
1 minuto
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
1 minuto
Left Arm Cross Stretch
Left Arm Cross Stretch
1 minuto
Left Hamstring Stretch
Left Hamstring Stretch
1 minuto
Left Hip Flexor Stretch
Left Hip Flexor Stretch
1 minuto
Left Quad Stretch
Left Quad Stretch
1 minuto
Left Runner's Lunge
Left Runner's Lunge
1 minuto
Left Side Stretch
Left Side Stretch
1 minuto
Left Reclined Hand to Big Toe Variation
Left Reclined Hand to Big Toe Variation
1 minuto
Left Tricep Stretch
Left Tricep Stretch
1 minuto
Lying Left Leg Stretch
Lying Left Leg Stretch
1 minuto
Outward Wrist Circles
Outward Wrist Circles
1 minuto
Wrist Flexor Stretches
Wrist Flexor Stretches
1 minuto
Wide Right Leg Stretch
Wide Right Leg Stretch
1 minuto
Wide Left Leg Stretch
Wide Left Leg Stretch
1 minuto
Wall Calf Stretches
Wall Calf Stretches
2 minutos
Underhand Wrist Flexor Stretches
Underhand Wrist Flexor Stretches
1 minuto
Tricep Stretches
Tricep Stretches
2 minutos
Thread the Needle Stretch
Thread the Needle Stretch
2 minutos
Standing Leg Stretches
Standing Leg Stretches
2 minutos
Standing Forward Bend
Standing Forward Bend
1 minuto
Standing Chest Stretch
Standing Chest Stretch
30 segundos
Small Reverse Arm Circles
Small Reverse Arm Circles
1 minuto
Small Forward Arm Circles
Small Forward Arm Circles
1 minuto
Side Bends
Side Bends
2 minutos
Shoulder Stretches
Shoulder Stretches
2 minutos
Seated Spiral Stretches
Seated Spiral Stretches
2 minutos
Seated Leg Stretch
Seated Leg Stretch
1 minuto
Runners Lunges
Runners Lunges
2 minutos
Right Tricep Stretch
Right Tricep Stretch
1 minuto
Right Side Stretch
Right Side Stretch
1 minuto
Right Runner's Lunge
Right Runner's Lunge
1 minuto
Right Quad Stretch
Right Quad Stretch
1 minuto
Right Hip Flexor Stretch
Right Hip Flexor Stretch
1 minuto
Right Hamstring Stretch
Right Hamstring Stretch
1 minuto
Right Arm Cross Stretch
Right Arm Cross Stretch
1 minuto
Quad Stretches
Quad Stretches
2 minutos
Pretzel Stretches
Pretzel Stretches
2 minutos
Overhead Stretches
Overhead Stretches
1 minuto
Outward Wrist Circles
Outward Wrist Circles
30 segundos

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Casual Shoulders & Arms
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Faça este treino no Workout Trainer
✓ Siga junto aos treinos multimídia passo a passo
✓ Experiência integrada de smartwatch e monitor de frequência cardíaca
✓ Ganhe pontos, compita no ranking, mantenha-se motivado!
✓ Agendamento para se adequar ao seu estilo de vida agitado
Baixe na App Store   Baixe o Workout Trainer do Google Play.
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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis